Ring Muscle-Up

Technique

How to perform Ring Muscle-Up

1. Grip the rings using a false grip, with the base of your palms on top of the rings.
2. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
3. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you.
4. This puts you into the proper position to continue into the dip portion of the movement.
5. Maintaining control and stability, extend through the elbow to complete the motion.
6. Use care when lowering yourself to the ground.

GymDaze demonstration

Watch Ring Muscle-Up

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.